2/1/12

Super Foods for Super Bowl Sunday

Nicole Garza, Lubbock Fox 34, with Jennifer Gorman,
our newest Registered Dietitian.
It's that time again! Time to surround ourselves with friends and family all adorned in favorite team sweatshirts, gather in close around the TV, watch large men wrestle a pigskin and try to outdo our neighbor with the best Superbowl Snack. This year, your snacks will come with their own spotlight and singing choir. No longer will you return home with a full plate of veggies. This year you are prepared.

You favorite Market Street Dietitians want to help you out by providing our favorite Super Foods for The Big Game! Below are our four favorite foods for Super Game Nutrition.

Our Favorite Hummus
Delicious Hummus with Wasa
Crisp Bread (NuVal score of 36)
1-16 oz can garbanzo beans, drained and rinsed
1/3 cup extra virgin olive oil
3 Tbsp lemon juice
1 tsp minced garlic
½ tsp ground cumin
¼ tsp ground red pepper
Salt and pepper to taste
1 Tbsp extra virgin olive oil (optional)
Garnish: lemon slice

1. Process first 6 ingredients and 2 tablespoons water in a food processor 1 to 2 minutes or until smooth, stopping once to scrape down sides. Add salt and pepper to taste.
2. Transfer to a bowl. Cover and chill 2 hours or up to 3 days.
3. Drizzle with 1 tablespoon olive oil just before serving and garnish, if desired.

Nutrition Tip: Choose Garbanzo beans with higher NuValTM scores. This means more nutrients with less salt. NuValTM scores are right on the price tag. ALSO, rinsing and draining canned beans will help remove ~50% of the sodium.

Be sure to catch our newest member of the Dietitian team, Jennifer Gorman, in the media spot from Fox34News Lubbock Tuesday January 31, making Our Favorite Hummus.


Nutrition for 2 Tbsp: calories 100, calories from fat 70, total fat 8g, saturated fat 1g, cholesterol 0mg, sodium 115mg, total carbohydrate 6g, dietary fiber 1g, sugars 1g, protein 2g, vitamin A 0%, vitamin C 2%, calcium 2%, iron 2%
 
Guacamole with some of Market Street's famous dips:
Smoked Gouda Dip, Spinach Artichoke Dip, &
Santa Barbara Chicken Salad (look for them in the deli)
Great Guacamole
4 large ripe avocados
1 Tbsp water
½ tsp Mexican oregano (or regular oregano)
1 tsp ground cumin
½ tsp garlic powder
1 small yellow onion
1 ripe roma tomato
2 Tbsp fresh lemon juice
1 Tbsp fresh chopped cilantro leaves (or 1 tsp dried)
1 tsp salt
1/8 tsp cayenne red pepper

1. Mix water, cumin, garlic powder & oregano together in medium bowl; let stand. Halve avocados, remove pits. With a spoon, slide skins off. Cut into thirds & add to bowl.
2. Mince onion & tomato; add to bowl with lemon juice, cilantro, salt & cayenne pepper. Mash with a hand potato masher; stir to blend spices.
3. Cover guacamole tightly & refrigerate until ready to serve. Serve with baked or light tortilla chips.

Nutritional analysis for ¼ cup serving: calories 110, calories from fat 90, total fat 10 g, saturated fat 1.5 g, trans fat 0 g, cholesterol 0 mg, sodium 200 mg, total carbohydrate 5 g, dietary fiber 0 g, sugars 1 g, protein 1 g, vitamin A 8%, vitamin C 10%, calcium 2%, iron 4%


Steamed shrimp is an easy and
nutritious way to score a Touchdown

Steamed Shrimp
No need to buy ingredients for this. Simply purchase a steamed shrimp tray from Market Street or have your shrimp steamed in the seafood department. It's a great source of lean protein. Use caution with dips!



Make your own pizzas!

Make Your Own Pizzas
Whole Wheat English Muffins
Tomato Sauce (look for higher NuVal scores)
Part-skim mozzarella
Chopped veggies of choice (try Beneforte Broccoli)
Diced chicken, turkey pepperoni, lean ham, etc

Assemble pizzas to your liking and bake in oven or toaster oven till cheese begins to melt.

One last word about the veggie tray. When trying to outdo your neighbor, consider using a NEW kind of broccoli. While all broccoli is good and good for you, using Beneforte Broccoli by EatSmart you'll be bringing broccoli that contains more phytonutrients (friendly plant nutrients) that may help improve our immune system and fend of free radicals. And, not to worry, it's non-GMO. Look for the NEW broccoli in the produce section of your favorite Market Street.

Beneforte Broccoli - with more phytonutrients!
And NuVal score of 100



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